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Training Log Archive: AdventureGirl!

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Cycling4 4:35:00 47.49 76.43 494
  Water running2 2:10:00
  Cross training2 1:50:00
  Strength2 55:00
  Running1 29:00 3.5(8:17) 5.64(5:09) 120
  Map Study1 25:00
  Core1 20:00
  Orienteering1 12:00 1.02(11:48) 1.64(7:20) 54
  Total11 10:56:00 52.01 83.71 668
  [1-5]11 10:31:00

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

4 PM

Cycling (Cross ) 2:05:00 intensity: (45:29 @1) + (1:15:05 @2) + (4:26 @3) 47.44 km (22.8 kph) +254m
ahr:134 max:161 shoes: Kona Jake CX Bike

Weird pockets of hot and cold air on the rail trail. Thank goodness for podcasts.

Might take a day or two off to see if my hip can recover a bit...
C • Podcasts 2

Saturday May 18, 2019 #

3 PM

Cycling (Cross) 45:00 intensity: (24:00 @1) + (17:59 @2) + (3:01 @3) 14.2 km (18.9 kph) +146m
ahr:131 max:162 shoes: Kona Jake CX Bike

Rail trail to Old Martin’s Rd, to headwaters where I stashed my bike.

Orienteering 12:00 intensity: (13 @1) + (11:10 @2) + (37 @3) 1.64 km (7:20 / km) +54m 6:18 / km
ahr:145 max:155 shoes: Inov8 X-Talon 200

Picked up old ark flags. Each leg was fully by memory.

Running 29:00 intensity: (51 @1) + (3:57 @2) + (10:45 @3) + (13:27 @4) 5.64 km (5:09 / km) +120m 4:39 / km
ahr:162 max:177 shoes: Brooks Ghost 10

Ran part of the Sulpher Springs race loop. It’s a beauty out there right now. Unfortunately, hip started hurting at about 23 mins into this. Before that during the O it was totally fine. Not sure what my call is going to be in regards to racing next weekend...

Cycling (Cross ) 45:00 intensity: (19:50 @1) + (11:31 @2) + (13:09 @3) + (30 @4) 14.79 km (19.7 kph) +95m
ahr:145 max:177 shoes: Kona Jake CX Bike

Home. Biked past this dude on a mountain bike who said “it’s so great to see a woman on a cross bike!” .... *insert sarcastic voice* yeah, you don’t see THAT very often...


(?!!?)
C • Maybe 2

Friday May 17, 2019 #

12 PM

Water running 1:10:00 intensity: (20:00 @1) + (20:00 @2) + (30:00 @3)

WU
4x 5min with 2 min rest
5min rest
10min fartlek
CD
5 PM

Core 20:00 [1]

Thursday May 16, 2019 #

Cross training 50:00 intensity: (12:00 @1) + (20:00 @2) + (18:00 @3)
ahr:123 max:172

2, 3, 4mins on with 2min off, then 4, 3, 2 with 1 min off.

Hip more tender today and sharper pain than before. IT band is tight too. Talked to the AT and she doesn’t think any cortisone injections to the bursa would be a good idea.
6 PM

Cycling (Cross) 40:00 [1]
ahr:123 max:145

To and from ARK

Wednesday May 15, 2019 #

9 PM

Strength (/core) 25:00 [1]
ahr:84 max:117 (rest day)

Hip is wonky. It’s been difficult sleeping because I never feel like my hip can be comfortable and relaxed. Another round of shockwave today.

Tuesday May 14, 2019 #

2 PM

Cross training 1:00:00 intensity: (15:00 @1) + (20:00 @2) + (20:00 @3) + (5:00 @4)
ahr:142 max:175

2X 10min tempos with 3 mins rest.
5min rest.
5x1min on 1min off

Map Study 25:00 [0]

While on arc trainer
3 PM

Cycling 20:00 [1]
ahr:107 max:139

Monday May 13, 2019 #

12 PM

Water running 1:00:00 intensity: (40:00 @2) + (20:00 @3)

20min WU
20min fartlek
20min CD

Had shockwave treatment to the tendon of the glute med, near where the pain is at the top of the femur. Felt weird but good. Let’s see if this helps!
3 PM

Strength 30:00 [2]
ahr:96 max:118

Excited to be running the middle, long and relay at WOC!
To do this summer:
1. Bring maps along on my runs
2. Looonngggg training sessions
3. Marsh runs.
C • WOC 6

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